This indoor-specific training plan is a low-volume plan designed to help you raise your FTP during the winter months and prepare you for event-specific training without spending hours and hours riding inside. The plan covers a variety of intensity levels to help improve your aerobic and muscular endurance to result in improvements in FTP. This plan is compatible with and Zwift and RGT, or you can run the workouts off your cycling computer (depending on model).
Each week includes two workouts that are an hour or less and a slightly longer ride on the weekend. Experienced riders looking for more volume can fill in other days with endurance rides and outdoor riding.
This plan is suitable for intermediate and experienced riders. Beginner riders who are new to structured training may prefer to start with the Indoor Winter 4-Week Base Plan. If you have questions about which plan is right for you, please ask the coach a question here: https://www.spicychickpea.com/contact
This plan includes email support from the coach.
I am a USAC Certified Cycling Coach, Certified Sports Nutritionist, and a 200-hour Certified Yoga Instructor. My focus is on the whole athlete to include nutrition, mental training, bike fit, stability, and mobility to develop strong and resilient athletes.